Wednesday 4/9/14
Strength Find 1 rep max Back Squat WOD 5 Rounds 25 Wall Ball 50 Double Under
Tuesday 4/8/14
WOD For Time: 15 Bar Muscle Ups 20 Clean and Jerk 135/95 Row 2k
Monday 4/7/14
WOD 50 Double-unders 21 KB Swings 24/16kg 21 HSPU 50 Double-unders 15 KB Swings 24/16kg 15 HSPU 50 Double-unders 9 KB Swings 24/16kg 9 HSPU
Friday 4/4/14
WOD Three rounds of: 3 Minutes Burpee 2 Minutes Toes-to-bar 1 Minute Alternating Leg Pistols Rest 1 Minute Between Rounds.
Thursday 4/3/14
WOD 10 Min EMOM 3 Squat Cleans 185/115 3 Defecit HSPU
Wednesday 4/2/14
Strength Max of Clean complex: from hip, hang clean and full clean. Don't drop the bar. WOD 5 rounds of: 5 Snatches 155/105# 10 Burpees 15 Box Jumps 24/20″
Tuesday 4/1/14
WOD Daniel For time: 50 pull-ups 400-meter run 95-lb. thruster, 21 reps 800-meter run 95-lb. thruster, 21 reps 400-meter run 50 pull-ups
Monday 3/31/14
WOD AMRAP 12 Min 5 Rounds 12 Shoulder to OH 115/75 50 Double Unders Remaining Time: Max Muscle Ups
Open Workout 14.5
Open Workout 14.5 21-18-15-12-9-6-3 Thrusters 95/65 Burpees
Thursday 3/27/14
WOD 5 rounds of: 30 Double-Unders 15 Wall Balls 20/14 7 Power Snatches 115/75
Wednesday 3/26/14
WOD "Diane" 21-15-9 Deadlifts 225/155 Hspu
Tuesday 3/25/14
WOD 10 Min EMOM 1 Bar Muscle Up 15 Squats Then... 10 Min AMRAP 5 Shoulder to overhead 115/75 10 Boxjumps 24/20 15 KB swings 53/35